Latest Alerts:
HEALTH CLUB HOURS & OPERATIONS UPDATES TAKING EFFECT JUNE 1, 2020

HEALTH CLUB HOURS & OPERATIONS UPDATES TAKING EFFECT JUNE 1, 2020

To Performance Health & Fitness Members & Future Guests:

 

On Wednesday, May 13th, 2020, Governor Reynolds announced the expiration of the original COVID-19 proclamation that was signed on March 17th, allowing Performance Health & Fitness to reopen on Friday, May 15th with modifications and restrictions, such as limiting our capacity to 50% and ensuring patrons follow proper social distancing guidelines while in the facility.

 

Based on what we’ve experienced so far and the feedback we’ve received from members, we will be making the following changes to our hours and operations as of Monday, June 1st, 2020.

 

HOURS OF OPERATION

 

Our extended hours of operation will be:

 

Monday-Friday: 5:00am-7:00pm

Saturday and Sunday: 7:00am-1:00pm

 

We will continue to review hours of operation throughout the month and will make an announcement if they will change again on or after July 1st.

 

Hours today through May 31st will not change:

 

Monday-Friday: 6:00am-6:00pm

Saturday: 8:00am-12:00pm

Sunday: Closed

 

LOCKER ROOMS AND SHOWERS

 

Members and guests will continue to have access to restrooms and changing areas. As of June 1st, members and guests will also have access to showers but are asked to be mindful and maintain adequate social distancing and cleaning/sanitation policies.

 

GROUP FITNESS

 

We will be offering a limited number of group fitness classes for the month of June (more class options than we had in May). We will continue to limit our attendance for each class to 9 participants and require advance registration (within 48 hours of the class) through myiclubonline.com. If you have questions about how to start or manage your myiclubonline.com account, please email membership@perfther.com or visit/call the Service Desk.

 

VIRTUAL MEMBERSHIP

 

All Performance Health & Fitness members will continue to have unlimited access to in-person and virtual (Zoom) group fitness classes. For any member or non-member that doesn’t feel comfortable visiting our facility at this time, we now have a membership option that will allow you to attend unlimited Zoom classes. Dues for this Virtual Membership is $29.00 per month billed month-to-month. To enroll or change your membership type, please stop by the Service Desk, email membership@perfther.com, or call us at 319-665-2548.

 

CHILD CARE

 

Childcare services and kid fitness programs will not be available in the month of June. Again, we will review these services and will announce any changes prior to July 1st.

 

SCREENING

 

These policies and procedures took effect when we re-opened our doors on May 15th and will continue to be required throughout the month of June:

 

When you arrive at Performance Health & Fitness you will be asked health-related questions by a team member who will also scan your body temperature with a touch-free infrared forehead thermometer. Although this should be a relatively quick check-in process, we ask for your patience with these new procedures and help us maintain the guidance of our health professionals.

 

Once a team member has completed your health screen, you will be provided cleaning and disinfecting supplies (EPA-certified solution) that you will use throughout your visit and return prior to leaving. With these personal cleaning supplies, you will be required to thoroughly clean all equipment and surfaces you come in contact with before and after use. In addition, our staff will continue additional cleaning and sanitation procedures to ensure the cleanliness of our facility.

 

Numerous hand sanitation stations will be installed throughout our facility and we encourage practicing good hygiene before, during, and after your visit by washing your hands thoroughly and using our sanitation stations regularly.

 

In addition to screening all of our members, guests, and patients, our team members will also be screened and will not be allowed to come to work if they are experiencing any illness or symptoms consistent with the CDC and IDPH guidelines.

 

MEMBERSHIP DUES

 

To allow credit for the time we were closed, memberships were not billed in April or May. Regular billing cycles will resume beginning June 1st. If you have questions about your membership dues, please email membership@perfther.com.

 

////

 

From all of us at Performance Health & Fitness, thank you for your patience and understanding these past few weeks and months. We have enjoyed seeing your faces again and look forward to the brighter and healthier days ahead.

 

In health,

Brock Reed

 

p.s. if you have any questions about membership, re-opening procedures, etc. please email membership@perfther.com.

About Mary Brown, Marketing & Communications Director

Mary Brown, Marketing & Communications DirectorMary Brown has a bachelors degree from the University of Northern Iowa and has over 15 years of marketing, advertising, and project management experience. Prior to coming to Performance, she spent several years working a with Boston-based CrossFit Equipment company in their marketing department, which is where she gained valuable working knowledge of brand management, website design and maintenance, and search engine optimization. When she's not working she loves to run the trail system by her house in Iowa City, Olympic Lift and spend time with her family.

Marathon Nutrition Fueling Tips

3 Fueling Tips for Long Distance Training

It is finally here – a marathon and half marathon in the Corridor area! As an avid runner, I wish that I could participate in the RUN CRANDIC race this April, but becoming a mommy to our second daughter at the end of March, is well worth missing out on it this year.

I know that distance training takes a lot of time and commitment. Not only do you need to commit to your physical training, but you need to commit to your nutrition. Putting your body through this intense training requires fueling your body properly. Without proper fuel, your training will not be as effective and you won’t have as good of results during your race. With the right nutrition and training plan you can be successful!

I have experienced firsthand the impact that nutrition has on a race, especially one of this length. I completed many road races, including half-marathons and marathons. My first marathon – the Des Moines Marathon – did not go as well as planned, because I did not have a solid nutrition strategy in place for the race, nor did I fuel properly during training. The only change I made for my second marathon – Chicago Marathon – is that I focused on my nutrition strategy and fueled my body the right way throughout my entire training, which allowed me to qualify for and complete the Boston Marathon.

Through these experiences, I have learned a lot about proper fueling and nutrition strategies to be successful, and I want to pass that information along to you, so that you can have the best race you possibly can!

Here are three tips to consider when training for a long distance race:

1: Increase your fuel
It is important to have a nutrition strategy for the race itself, but even more important is your commitment to nutrition throughout training. Poor fueling will lead to poor recovery, muscle breakdown, and ineffective training sessions. Make sure you are covering for the calories you are burning during training, not just while you are running, but at all meals and snacks during the day.

Many runners do not eat enough to make up for their intense training, which can lead to injuries or illness.

Carbohydrates are your main fuel source, and should account for a majority of your total calories for the day. Including grains, fruits and vegetables throughout your day will help you get the carbohydrates you need to fuel your high intensity exercise.

Protein-rich foods are also important to include at every meal and snack to help build and repair muscles – like lean meats, beans, nuts/nut butter, eggs, and dairy.

Fruits and vegetables are full of vitamins and minerals that help to strengthen your immune system, and can help fight inflammation post-run. Consuming tart-cherry juice after high-intensity exercise has been shown in many studies to reduce inflammation.

Sign up for a free nutrition consultation with our registered dietitian

In general you burn around 100 kcal per mile you run, and intake should be adjusted accordingly.

  • Pre-run– focus on optimizing hydration and maximizing fuel. Eat a high carbohydrate meal 3-4 hours prior to a run, or a smaller carbohydrate containing snack 1-2 hours prior. Drink water throughout the day, and continue to drink adequate fluids up until your training run.
  • During run ( >60 minutes ) – optimize performance and prevent fatigue with carbohydrate and electrolyte intakes. This can be accomplished with consumption of sports drinks and/or gels or chews.
  • Post-run – refueling and recovery are the main focus of post-run nutrition. Intakes of carbohydrate and protein help to replenish glycogen stores lost, and aid in muscle repair.

2: Increase your fluids
Poor hydration is the most common cause of GI issues both during and after activity. Your body pulls water to your muscles during exercise. When this happens the gut is left with whatever water is leftover, which is usually not much. It is important to be hydrated prior to a run, and continue to stay hydrated throughout to avoid muscle fatigue or cramps, and GI issues.

Dehydration can be debilitating for marathon and half marathon runners. To hydrate prior to a run aim to drink 2 cups of fluid within 2 hours before you begin. To maintain hydration during a run, drink 8-12 ounces of fluid per hour. If you currently aren’t hydrating enough while running, make small increases towards a goal of 8-12oz per hour. The goal is to lose no more than 2% of your body weight during an exercise session.

Don’t wait until you are thirsty to drink, thirst is the first sign of dehydration. Water is adequate for shorter runs, but runs lasting more than 60 minutes, a sports drink is beneficial for hydration and fuel. Sports drinks contain carbohydrates to fuel your muscles, and electrolytes help the body hold on to water and stay better hydrated overall.

Not sure if you are drinking enough? Use this urine color hydration chart as a guide.Urine Color Hydration Chart

3: Train your gut
Once your runs are longer than 60 minutes, start adding in quick sources of carbohydrates such as sports drinks and/or gels into your training routine. You should be consuming 30-60g of carbohydrates per hour of training.

Gels typically contain between 20-25g of carbohydrates, and sports drinks have around 15g of carbohydrates per 8oz. Use a combination of gels with water and sports drinks to get 30-60g carbohydrates per hour during your training runs.

Experiment with different products so you know what you prefer and can tolerate before your race. If you don’t like gels or chews, other options for quick fuel are: pretzels or dried fruit. Create a race nutrition plan and start practicing during your training to avoid issues during the race.

Check online to see where the aid stations are and what they will be handing out at each station (water, sports drink, gels). This will help you plan your fueling strategy along with the course. Also, find out what products will be handed out during the race. If Gatorade is being used on the course, train with it, not another type of sports drink, so that you know you can tolerate it. You shouldn’t use new products on race day. Check out this list of different energy gels available to find which one is best for you.

REMEMBER, everything is individual, so practice, practice, practice!


Want to learn about Nutrition Coaching? Schedule a free 30-minute Nutrition Evaluation to chat with Ashley about your health goals and see if nutrition coaching is a good fit for you.

Schedule a FREE 30-Minute Nutrition Evaluation

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

*Results may vary